Warm-Up | Performance
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Followed by…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 80-85%
*Set 5 – 6 reps @ 75-80%
*Set 6 – 9 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
A
265/300/335/315/300/275
B.
4+13 strict pull ups
135 150 170 160 145 135
6+11
A. Back Squat
5×245,3×275,1×310,3×295,6×275,9×255
B. 5+13
A) 180/205/235/215/195/180
B) 4rds + 11 reps
– totally mental. Nothing about me wanted to end a long week with thrusters and C2B pull ups. 😆 Oh well.
A. Built to a tough single today, I haven’t tested my 1rm in a long time, so kept it safe. 365lbs
B. 4+9 RX
A. 165×5 180×3 215×1 195×3 185×6 170×9
B. scaled to 115# 4 rds + 7 C2b ) 88 reps
good to be back, tweaked my back last Saturday and have been going mellow. Did the lifting rx today. kept the intensity at moderate on b to make sure thrusters were perfect. No pain, Ended up feeling great.
A:225×5, 255×3, 290×1, 270×3, 255×6, 240×9
B: no time for B today, hoping to bang this out tomorrow
Wish everyone a great wknd